Sex

Age

BMI
Name

Height
Weight
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Section Code

Activity Level
1 cup of

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Wheat Bread Bread 2 sky flakes chocolate 3 pcs. Eggs

F
BREAKFAST drink

19
2 Cups of 2 cups of 2 cups of water Pandesal Pandesal

5’3
: J049
2 cups of water

17. 1
Water water Coffee Milk Milk

43. 8 kg
Apple
1 Monster 2 Garlic Coffee Grapes
SNACK Mango energy drink 2 pcs. Guava Bread 2 cups of 2 cups of
3 cups of water 2 cups of water water

Physically Active
water
COLLEGE OF EDUCATION

Grilled Ensaladang
Spicy Garlic
: Trezha Zyra D. Zurbano

Pork Adobo Chicken Pork Sinigang Chicken Sisig Pako

Buttered Mussels
LUNCH 1 cup of rice 2 cups of rice 1 cup of rice 3 cups of water 1 cup of rice Fried tuna
1 can of coke 3 cups of water 1 cup of rice 1 cup of rice
PHYSICAL EDUCATION DEPARTMENT

1 cup of water
1 sliced of Ginisang
Pizza 2 cups of Crackers broccoli and
SNACK French fries 1 cup of water Donuts water 3 cups of cauliflower
Fat

3 cups of water 1 cup of rice

Score

1 cup of water
Protein

water
MY DAILY DIET PLAN

Schedule

Pasta Fried Chicken

Total Fiber

Total Water

carbonara 2 boiled eggs Steamed Chapsuey Grilled

Carbohydrate
DRI CALCULATOR RESULTS

DINNER 2 cups of 3 cups of Nothing Mussels and 1 cup of rice Chicken

water water Fried Fish 2 cups of 2 cups of rice
Daily Caloric Needs

water 1 can of coke

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For a much easier computation of your Food intake NutriFacts, download the FatSecret App

Chocolate 2 cups of
LINK: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator.

SNACK Green Tea cake Crackers water Nothing 1 cup of milk

Donut Coffee
16 grams
25 grams
2,172 kcal/day

48 - 84 grams .
244 - 353 grams

Caloric Count 1378 kcal 1494 kcal 1049 kcal 999 kcal 2421 kcal 2191 kcal
: TUE 7:30 – 9:30 AM

(FatSecret App)
DIRECTION: For personal estimated daily caloric, macronutrients, vitamins and mineral needs click the link below.

2.7 liters (about 11 cups)

 COLLEGE OF EDUCATION
PHYSICAL EDUCATION DEPARTMENT

Pizza, Sisig, Cake, and Donuts.

Eggs, Bangus, Tuna, Pork, Chicken,

Mussel (tahong).

Broccoli, Cauliflower, Mango, Apple,

Guava, Grapes, and Pako.

White Rice, Fettucine, White and

Wheat Bread, Garlic Bread, Crackers.
Water, Coffee, Green tea,
Chocolate and Energy Drink.

Exercise

WORKOUT
Activity
(List your movements/PA in order) Time/Reps. Sets/Reps Note/remarks

Walking 10 mins. 1 Walking helps my blood

to circulate well before
doing workout
Arm Circles 20 sec. 1 I felt my shoulders
stretch
Bent Arm Crosses 20 sec 1 It increased my agility
and flexibility
High knees 10 mins. 1 It made my knees hurt
but it’s worth it
Jumping Jacks 30 sec 1 Exhausting but tolerable
Squats 20 sec 1 Doing squats helped me
to gain strength on my
legs and back.
Jogging 5 mins. 1 Very exhausting
Arm Circles 20 sec 1 I felt my shoulders
stretch
Walking 10 mins. 1 I sweated a little
Abdominal curl-ups 20 sec 1 It increased my
abdominal strength and
core strength
Plank 5 mins. 1 Planking is effective even
though it is tiring
Jumping jacks 30 sec 1 Exhausting but tolerable
 COLLEGE OF EDUCATION
PHYSICAL EDUCATION DEPARTMENT
Direction: After accomplishing your personal daily diet plan above, answer the following question briefly
but substantially. (15 Points)

Question:

Do you think our Module 3 “Health and Nutrition” gives you a clear path to health and fitness?
(State your three (3) reasons).

1. It gives me motivation to be more active in accordance with what I need to be, because Lesson 3
module gave me an insight on what kind of food should I take, eat, and give attention for my
body.

2. It encouraged me to re-evaluate my current lifestyle and switch to one that is healthier, because it
helped me realize that being healthy will make your life more meaningful and based on my
observation, it helped me boost my self-esteem.

3. It assisted me in learning how to calculate my daily caloric needs and how many calories should
I consume every day to balance and provide what my health needs.